What's up?
11 years ago
Monday, December 20, 2010
Sunday, December 12, 2010
Recap of the All Cities Open
Top three life lessons from ACO:
1. Other than the nerves, plus building enough courage and confidence, the hardest part about competing is figuring out when and what to eat. True story, I was on the verge of vomiting the whole time.
2. I pee a lot. A lot. Maybe I had too much Spark, maybe it was the nerves, but I felt like at every opportunity I had to run off to find the loo.
3. CrossFit athletes GLOW. On the phone with Mom I said, "I look like such a creeper because I'm staring at everyone. But seriously, everyone glows. It's like Greek mythology out here."
Here's the breakdown:
Wod #1: 1 rep max back squat
I was thrown off guard when I was asked at check in what my 1rm back squat was. I meekly said, "Umm, 180?" Sounded good in my head even though I had only done 150#, or 153 (to be exact) the other day with Sally. I always feel decapitated when I do heavy back squats and it's one of my least favorite lifts. Turns out I uttered the right number though (even if it was a lie) because I got paired up with Karen and Katie Russel who I met at the OlyAthlete meet for the first event.
I managed to crank out 160# with some great pointers from Jon, who was my honorary coach for the day.
Wod #2: 4 rounds- 20 sec max wattage row, 40 sec rest, 20 sec chest to bar pull ups, 40 sec rest
Umm, so who's done chest to bar pull ups?! Not me. I ran over to Jon, "Soo I've never done chest to bar before... What's the secret?" This was another event where, with great advice from Jon, I managed, but I am adding row with the damper at 10 and CTB on my list of things to work on. It was a cool wod with the rest programmed in there, of course the 40 sec went by quickly but it was enough to breathe a bit before the next set.
Wod #3: 10 min- Every minute on the minute, squat clean 45% of your 1rm back squat. For the rest of the minute, do double unders.
Turns out that it was great that my back squat was so light because it was used for the clean weight! For this workout, the squat cleans weren't that bad (my weight was 75#) but it was such a leg burner. Going into the competition I would say that I had double unders but coming out, I definitely need to practice them when I'm fatigued. It's one thing to have doubles when you're fresh, but it's a completely different story when you're in round six of a wod.
Wod #4: On about a mile course, run to an 80# sandbag, 15 ground to shoulders, run, 15 70# Russian kettlebell swings, run.
Wheeee doggies was that bag a bia! When they demoed the movement it looked so easy to clean it to your shoulder but when I got to the bag it was almost impossible for me, until I heard two things- 1, Carey said "Bear hug it!" and 2- Jon said "Drop under it!" and then I figured it out! It still wasn't easy and it took me all of 10 minutes just to get through those ten reps but I did it and was able to finish through the rest of the course, though it wasn't in the allotted time cap. I was so impressed watching the later heats master the sand bag, especially Alex!
It was a great event and I liked how the programming had everyone finish at the same time. Thank you Jon for all of your coaching! Thank you Chard for telling me to go and for being a great friend and mentor throughout the event! Thanks Karen for being a great wod partner and battling through the sandbags with me! Lastly, big thanks to Team LLcoolJ, my Jess and Linds, for their everlasting encouragement!
1. Other than the nerves, plus building enough courage and confidence, the hardest part about competing is figuring out when and what to eat. True story, I was on the verge of vomiting the whole time.
2. I pee a lot. A lot. Maybe I had too much Spark, maybe it was the nerves, but I felt like at every opportunity I had to run off to find the loo.
3. CrossFit athletes GLOW. On the phone with Mom I said, "I look like such a creeper because I'm staring at everyone. But seriously, everyone glows. It's like Greek mythology out here."
Here's the breakdown:
Wod #1: 1 rep max back squat
I was thrown off guard when I was asked at check in what my 1rm back squat was. I meekly said, "Umm, 180?" Sounded good in my head even though I had only done 150#, or 153 (to be exact) the other day with Sally. I always feel decapitated when I do heavy back squats and it's one of my least favorite lifts. Turns out I uttered the right number though (even if it was a lie) because I got paired up with Karen and Katie Russel who I met at the OlyAthlete meet for the first event.
I managed to crank out 160# with some great pointers from Jon, who was my honorary coach for the day.
Wod #2: 4 rounds- 20 sec max wattage row, 40 sec rest, 20 sec chest to bar pull ups, 40 sec rest
Umm, so who's done chest to bar pull ups?! Not me. I ran over to Jon, "Soo I've never done chest to bar before... What's the secret?" This was another event where, with great advice from Jon, I managed, but I am adding row with the damper at 10 and CTB on my list of things to work on. It was a cool wod with the rest programmed in there, of course the 40 sec went by quickly but it was enough to breathe a bit before the next set.
Wod #3: 10 min- Every minute on the minute, squat clean 45% of your 1rm back squat. For the rest of the minute, do double unders.
Turns out that it was great that my back squat was so light because it was used for the clean weight! For this workout, the squat cleans weren't that bad (my weight was 75#) but it was such a leg burner. Going into the competition I would say that I had double unders but coming out, I definitely need to practice them when I'm fatigued. It's one thing to have doubles when you're fresh, but it's a completely different story when you're in round six of a wod.
Wod #4: On about a mile course, run to an 80# sandbag, 15 ground to shoulders, run, 15 70# Russian kettlebell swings, run.
Wheeee doggies was that bag a bia! When they demoed the movement it looked so easy to clean it to your shoulder but when I got to the bag it was almost impossible for me, until I heard two things- 1, Carey said "Bear hug it!" and 2- Jon said "Drop under it!" and then I figured it out! It still wasn't easy and it took me all of 10 minutes just to get through those ten reps but I did it and was able to finish through the rest of the course, though it wasn't in the allotted time cap. I was so impressed watching the later heats master the sand bag, especially Alex!
It was a great event and I liked how the programming had everyone finish at the same time. Thank you Jon for all of your coaching! Thank you Chard for telling me to go and for being a great friend and mentor throughout the event! Thanks Karen for being a great wod partner and battling through the sandbags with me! Lastly, big thanks to Team LLcoolJ, my Jess and Linds, for their everlasting encouragement!
Friday, December 3, 2010
Backyard Barbell
My parents got the Girls Gone Fit Haus a barbell plus metal plates while they were in town. Thank you Mom and Dad! The barbell + Myriam's 12kg kettlebell + Tribe sandbags + 50# kettlebell + random PVC pipe = Lory's Backyard Barbell.
Tonight I broke all of that equipment in and did:
3 rounds
10 burpees
50 double unders
10-1
Deadlift
push press
power clean
All using 65#, not setting the bar down until in between rounds.
3 rounds
15 Russian swings (50#)
10/10 L/R KB snatch (12 kg)
1 dead hang pull up
Whew! That felt great! Just in time for tomorrow's Mustache Throwdown with the guys at Atomic Athlete and Westlake Crossfit. Come join at Zilker park at 9 am! I think the girls are going to try to paint on dirty 'staches, it'll be a sight to see!
Tonight I broke all of that equipment in and did:
3 rounds
10 burpees
50 double unders
10-1
Deadlift
push press
power clean
All using 65#, not setting the bar down until in between rounds.
3 rounds
15 Russian swings (50#)
10/10 L/R KB snatch (12 kg)
1 dead hang pull up
Whew! That felt great! Just in time for tomorrow's Mustache Throwdown with the guys at Atomic Athlete and Westlake Crossfit. Come join at Zilker park at 9 am! I think the girls are going to try to paint on dirty 'staches, it'll be a sight to see!
Subscribe to:
Posts (Atom)
